Can we get a flat belly just by running every day, without doing any crunches?

You can take murmura bhel / roasted chana / fruit chat / sprouts and vegetable sandwich at office as a healthy and low carbs high fiber snack to loose weight .

High fiber low fat diet. 

High triglycerides can affect your heart health and blood pressure. You should avoid sugary foods like sweet soda and desserts, fried foods like fries, processed foods like pizza, burger, chips, noodles, fatty meats like bacon, sausages, refined carbs like white bread, pastries and alcohol.